Dear CSSC Families,
We hope you and your family had a wonderful Holiday season, and we wish you a very Happy 2018!
Thanks to everyone that came to our Bowling night out, it was a great turn out and a very fun event! Please remember we have another team bonding event at the Panthers game on Saturday February 24th. It is not too late to RSVP
We will be hosting an international meet, the 2018 UANA Swimming Cup, on January 19-21. As always, CSSC offers fun perks to our volunteers! To sign up please visit: http://signup.com/go/
Please mark your calendars: CSSC will be participating in the 2018 Women's Wellness Race on Saturday, March 24th, and our Annual Team BBQ will take place on Saturday, April 7th. More information will be posted in the coming weeks.
CSSC Board of Directors
CSSC has a wonderful new sponsor:
Xceed Preparatory Academy
Located in Coral Springs, is designed for elite athletes to reach their maximum potential in both athletics and academics. Xceed Prep’s model is a blend of the best educational practices combining technology-enhanced curriculum with on-site coaches and project-based learning to provide a high-quality education for grades 6-12. Xceed Prep students create a personalized learning plan allowing them to have the flexibility to pursue their own interests and talents. Students have the opportunity to control their day and choose an academic schedule that works with their training schedule
The Xceed Prep campus is modeled after a high-tech start-up facility rather than the traditional factory-styled school. The campus will have 75 to 100 students who will work both individually and in groups in a supportive and productive environment. Students will benefit from one-on-one instruction from subject-certified academic coaches and will have access to their online courses year-round and 24 hours a day. Xceed Prep has more than 100 courses to choose from including Advanced Placement (AP) and honors courses.
Xceed Prep’s model is designed to provide a well-rounded experience for students.
In addition to flexible schedules, individualized pacing, on-site academic coaches and year-round online curriculum, the school offers college counseling. The college prep and guidance go beyond helping students get into college. From day one, each student in grades 8-12 will receive an individualized college plan, one-on-one counseling and digital tools that will help prepare him or her for admission to a great college and successful collegiate life.
Xceed Preparatory Academy is now enrolling students for the 2017 school year.
For more information visit www.xceedprep.org or call 954-361-3405.
CSSC Head Coach Bruno Darzi
- Bruno Darzi and National Team Coaches
Dear CSSC Families,
Hope you and your loved ones had a great Holiday Season and are ready to a great start in 2018!
Congratulations to all swimmers that competed at the CSSC Invitational this past month. Even with the weather being off, we did an amazing job dropping times! Also, thank you to all volunteers that helped make it happen.
Coach Raphael Lima.
Hi Parents & Swimmers,
8 tIPS FOR CHOOSING PLANT-BASED PROTEIN FOODS
By Chris Rosembloom, PhD, RDN
Many athletes are choosing a plant-based diet and still want to get quality protein to build and repair muscle after hard workouts. While there is no doubt that whey and casein are the “best” proteins for muscle protein synthesis, there are many other “good” plant-based protein foods. Whey and casein are the proteins found in milk, yogurt and cottage cheese, and I encourage athletes to eat those foods because they also provide need nutrients like calcium, potassium and B-vitamins. But, there are many plant-based proteins that are good choices for those who choose not to eat animal products.
Two plant proteins that contain all the essential amino acids and are thus considered “complete” proteins are soy and quinoa. Soy comes in many forms: soy milk, tofu, edamame, and many meat substitutes found in the frozen food aisle. Some of these products have the taste and texture of meat, like burgers, chicken patties, and sausage and are good choices to get quality protein. In my house, although we do eat meat, Morningstar Farms* Chick’n patties are real favorites. Don’t fear soy. There are many who think soy is feminizing for boys or increases breast cancer risk for girls, but not so.
Quinoa is also becoming more mainstream; this Peruvian grain is great in soups and as a grain main dish or side.
You probably know that beans, peas and lentils (collectively known as pulses) are higher in protein than other veggies. Add chick peas to salads, use hummus as a sandwich spread with veggies, and add lentils to marinara sauce to boost protein in a spaghetti dinner. And, to add protein to that spaghetti dinner, try ProteinPlus pasta by Barilla* (look for it in the yellow box). A serving of protein-enriched pasta has 10 grams of protein, plus added fiber and healthy fats.
There are some newer meat alternatives showing up, too. Products like “Beyond Meat” or “Impossible Burgers” are being featured in some restaurants, as well as the meat counter. These products are usually made with pea protein, but beware, some add coconut oil, making them less healthful.
Lastly, don’t forget nuts. Peanuts, while technically not a nut but a legume, get grouped with nuts because of their similar nutrient content. Peanuts have the most protein per serving of any nut with 7 grams. And, here’s a good trivia question for you. How many peanuts are in a 12-ounce jar of peanut butter? The answer is 540, so peanut butter also packs a good protein-punch.
For some good ideas and recipes on plant-based eating, see the website of registered dietitian, Sharon Palmer, the Plant-Powered Dietitian.
*I have no affiliation with either Morningstar Farms or Barilla pasta, but I do like their products.